Vette City CrossFit

“Adderall”

0:00 – 10:00
1 Mile Run
Max Clean and Jerks (135/95)

10:00 – 13:00
Rest

13:00 – 20:00
800 Meter Run
Max Power Snatches (115/80)

20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

“BFF”

Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Deadlifts 225/155

Strength:

Back Squat

3×5

-Then-

“Underbelly”

50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into…

50-35-20:
Double Unders
Air Squats

Strength:

Strict Press

Build to a heavy single

-Then-

“Miracle-Gro”

5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)

“Ecod”

3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Strength:

Snatch

Build to a heavy single

-Then-

“Snake Bite”

21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Assault Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

“Kelly”

5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

“Gut Feeling”

AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*